Race Expo

• Must go to pick up bib, packet, and shirt
• Don’t sample NEW things that cause upset
• Don’t spend lots of timing walking around, stay off your feet

Saturday

• Stay off feet as much as possible, relax
• Stay hydrated – sip sip sip
• Bigger meal at lunch, simple carbs lite protein at dinner, not spicy
• Sleep but if you can’t, don’t sweat it

Checking in a bag

• Disposable water bottle to sip at start
• Bar and/or banana to have before start
• Flip Flops/Sandal or shirt to change into
• Damp wash cloth in plastic baggy to wipe face etc after race
• No valuables in checked bag

Race Day BEFORE the race

• Your usual routine!  Nothing new
• Eat breakfast, if you can’t stomach it, bring it along and try again
• Hydrate!
• Better to leave early and have time for lines at porta-potty and to turn in checked bag
• Meet EBF at indicated location before going into wave corrals

Etiquette

• Aid stations – how to take the cup and drink-  make eye contact, point to the cup, take cup, squeeze cup together to drink easier, don’t drop excess onto ground where others are running!
• Walk breaks – move to the side before slow/stop

Race execution

• Pacing is everything – control race day excitement, easy at first
• Avoid spiking heart rate on hills or pace / only one box of matches
• Stick to your plan!  But…
• Be prepared to alter your plan, especially in later miles
• Segmentation – 1 mile, half mile, quarter mile, that light pole
• FIX it now, not later

Mental

• Enjoy the day – take it all in
• Know the reason you are doing this
• Have a mantra, or a word, a phrase
• “The Wall” – walls have windows and doors, go through!  It will pass!

Post Race

• Get some fuel back in your system soon after crossing finish
• Protein, choc milk – start the recovery process
• Meet up with team if you want
• Enjoy your accomplishment!